16 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 15 Burpees 30/20 Calories Row

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15 Oct 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 3 Front Squat 2: 30 sec Pistol Practice Front Squat (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 30 Wall Ball (20/14) 60 Double Under

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13 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 Min w/ a partner 300 Double Under 200 Wall balls 100 Medball Situps EMOM 3 synchro burpees *One partner works at a time **Other partner rests

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12 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: 1 Min Row/Bike (cal) 1 Min KB Swing (70/53) 1 Min Skiier JumpSkiier Jump, over and back = 1 rep Gymnastics Spend 15 Minutes working on HANDSTANDS and HANDSTAND WALKING 1: Tripod & Headstand 2: Handstand against the wall 3: Spotted […]

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10 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata: Push Press (75/55) Sit Up SDHP Push Up Metcon (AMRAP – Reps) Tabata: Push Press (75/55) Sit Up SDHP Push Up

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9 Oct 2018

Bombers Crossfit – CrossFit Weightlifting Hang Power Clean (5, 5, 5, 5, 5) Power Clean (3, 3, 3, 3, 3) Squat Clean (1, 1, 1, 1, 1)

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8 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 21 Deadlift (225/135) 400M Run 18 Deadlift 400M Run 15 Deadlift 400M Run 12 Deadlift 400M Run 9 Deadlift 400M Run 6 Deadlift 400M Run

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6 Oct 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) As a team of 2: 25 Min AMRAP 4 rounds alternating complete rounds 500m row 16 DB Snatch (50/35) Then 4 rounds alternating complete rounds 25 Wallballs 5 Wall Walks Then Max DB Burpees alternating every 10 reps *Score is total number of DB burpees recorded. […]

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5 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 60 Sit Up 50 Box Jump (24/20) 40 T2B 30 Box Jump (30/24) 20 Strict K2E 10 Box Jump (36/30)

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